When Sally Brown shattered her wrist in 10 places playing soccer a year ago, she worried that osteoporosis may have played a role. She knew she had a higher risk of getting the brittle bone disease because her mother and aunts had all developed osteoporosis later in life. But thanks to drinking plenty of milk and actively exercising, the 44-year-old had so far successfully staved off the disease. Although some bone loss is normal with age, severe bone loss can lead to brittle bones and frequent breaks. Without the proper nutrients, you have a much greater chance of developing osteoporosis. And while about 50 percent of women over age 65 develop osteoporosis, men are at risk too. About one in five men over age 65 is at risk of fracturing at least one bone due to osteoporosis.
Prevent Withdrawals from Your Calcium Bank Account Bones are like sponges until you reach 25 to 30 years old and store calcium like a bank account. You save it up and then at a certain age, your body can’t make additional deposits. Many people believe once they stop growing, they don’t need to worry about their bones or calcium. They also believe all their calcium is stored in their bones. But neither is true. One percent of your calcium circulates in your blood. It’s needed for muscle contraction, and the heart needs it to function. If you don’t have enough calcium in your blood, the body taps into your calcium savings account, your bones. And that’s when osteoporosis starts. The good news is that you can prevent or delay osteoporosis. The key is an adequate supply of calcium, vitamin D and regular exercise. The National Academy of Sciences’ guidelines say:
19- to 50-year-olds need 1,000 milligrams of calcium and 400 international units of vitamin D.
51- to 70-year-olds need 1,200 milligrams of calcium and 400 international units of vitamin D.
Those over age 70 need 1,200 milligrams of calcium and 600 international units of vitamin D.
Drink Skim or 1 Percent Milk and Exercise The easiest way to get an adequate supply of both nutrients is by drinking three glasses of skim or one percent milk daily like Sally Brown does. Eating other dairy products also provides calcium, as does drinking calcium-fortified orange juice or eating leafy, green vegetables such as spinach. Those who are lactose-intolerant or others who know they aren’t getting enough calcium can take calcium supplements. Adequate supplies of vitamin D help your body absorb the calcium you need. Vitamin D can be found in fatty fish, omega-3 oils, and is created after 10 to 15 minutes of sunlight exposure.
Exercise also plays an important role in preventing osteoporosis. To protect your bones, you need strong muscles. So while walking or jogging provides adequate exercise, be sure to add strength-bearing exercises for your whole body as well.
Risk factors for osteoporosis include:
Age: After age 30, bones begin to decline.
Gender: Women over age 50 have the greatest risk. Those reaching menopause prior to age 45 are also at a higher risk.
Bone Structure: Those who are small boned or of slight built are more at risk.
Ethnicity: Caucasian and Asian ethnicities are more at risk.
Heredity: A family history puts you at a higher risk.
Steroids: Regular use of steroid medications puts you at risk.
